Brazil nuts are not only large in size but also in nutrients and benefits. It is of a nutrient-rich nut that comes with dense selenium, good fat, antioxidants, fiber, and other bioactive components. From the immune system to thyroid function, Brazil nuts are one of the best nuts you can eat.
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This article is about Brazil nuts. We will discuss in depth, including nutritional factors, health benefits. Also how you can incorporate them into your healthy diet & more. So let’s start.
What is Brazil Nuts?
Buzzle nuts are large edible seeds from the Brazil nut tree. It originates from the Amazon rainforest and the cultural food of the local traditions of Brazil. It comes with a hard Woody shell and collect from wild Brazil trees. Inside the shell you’ll find rich and creamy nut with a buttery flavor. It comes with a subtle sweetness and a slight earthy aftertaste. These nuts contain a high amount of healthy fats, especially unsaturated fats. These nuts also called Para nut, Amazon nut or Cream nut. To know more about these please read Benefits of Nuts and Seeds, Types & Nutrition.
It is also popular for its high selenium content, which is a powerful antioxidant. Para nuts are consumed, raw or roasted. It can also be used as an ingredient for snacks or baking products. Due to higher amount of fat, amazon nuts comes with a dense amount of calories. They are also used in cosmetics and moisturizing items. Brazil nuts can be an excellent addition to a balanced diet when consumed in moderation.
What are the nutrition facts of Brazil nuts?
About 66% of its weight comes from healthy fats. Para nuts are rich in monounsaturated fat, which promotes cardiovascular health by reducing harmful cholesterol. One serving is 28 g of Amazon nuts provide about 190 calories. It is also enough to fulfill your daily requirement of selenium. They also contain about 4 g of plant-based protein, which can contribute decently to your daily protein intake. Brazil nuts also have a decent amount of fiber, contributing to gut and digestive health. With a source of rich vitamin E, Brazil nuts provide support for immune and skin health. Magnesium, zinc, and potassium are the main minerals of these nuts. They contribute to bone, muscle, and overall wellness. As it contains a low amount of carbohydrate, it suits well with low-carb diets. They are also rich in biotic components and antioxidants such as flavonoids and phenols. They protect the body cells from oxidative damage. Also provide protection against chronic damage in the long term.
How many calories does a serving of Brazil nuts contain?
A regular serving size is 2-3 of Brazil Nuts contains about 90-105 calories. Most of the calories of amazon nuts come from their high fat content. But don’t worry, these nut fats are healthy in nature. The nutrients provide heart health benefits. Most of it is healthy monounsaturated fat that provides cholesterol-lowering effects. However, you should take it in moderation otherwise may contribute to weight gain. Check out Healthy Fats: Organic Source, Benefits & Nutrition.
How much alpha‑linolenic acid (ALA) is in Brazil nuts?
Brazil nuts do contain a very low amount of ALA. In 28 g of para nuts, you can find 0.02 g of ALA. This nut is not a reliable source of Omega-3 fats, but has other nutrients like selenium, which may provide similar benefits.
What are the Health Benefits of Brazil nuts?
Brazil nuts are a compact source of diverse nutrients. Naturally, it also provides numerous benefits.
The high monounsaturated fat from Brazil nuts contributes to reducing LDL cholesterol. It reduces the risk of chronic heart disease.
With its Rich antioxidants and bioactive components, these nuts protect the brain cells from oxidative stress. It may also improve the cognitive function of the brain.
Selenium from Amazon nuts also has a potent immune support effect. It is also crucial for overall cellular health. Selenium is known as one of the most powerful antioxidants. It may provide protection against premature aging and chronic diseases. Selenium also plays a role in thyroid function, supporting its hormonal balance and metabolism.
Brazil nuts are also rich in magnesium, which is essential for bone strength and calcium absorption. Vitamin E from these nuts offers antioxidants and skin health benefits. It also has a decent amount of fiber, supporting my gut and digestive health.
How many Brazil nuts should to eat per day?
It is recommended to eat about 2 to 3 Brazil nuts per day to avoid any complications due to an overdose of selenium according to Healthline. It’s about 8 g of para nuts per day. Eating more than five can lead to selenium toxicity. One Brazil nut can contain 68 to 91 mg of selenium. The recommended daily allowance for selenium is 55 micrograms per day for adults. Hitting two to three para nuts are safe. Consuming six nuts per day can accumulate selenium quickly and cause toxicity.
What is the best time to eat a para nut?
There are no special rules for eating Brazil nuts. But if you want to incorporate it with your healthy diet, breakfast is a good idea. You can also enjoy it mid-morning or afternoon snack to manage hunger. Para nuts can also be added to granola, salad, smoothies, or baking products. They also contain magnesium, which means eating before sleep can result better sleep quality.
Are para nuts good for the skin?
Yes, Brazil nuts are rich in vitamin E and selenium, which protect the skin from oxidative stress and UV damage. The healthy fats from these nuts also contribute to hydrated, healthy skin and a soft, glowing complexion.
Are Amazon nuts high in iron?
1 oz. of Brazil nuts contains 0.5 mg of iron. As you are consuming 2 to 3 nuts per day, it will not contribute that much. They are effective for selenium, only one can fulfill your daily requirement.
Are Brazil nuts good for men and women?
Yes, these super nuts are beneficial for both men and women. With its high selenium content, it provides prostate health benefits and improved testosterone levels in men. The selenium and antioxidants may also help with hormone balance and skin health for women. These nuts are suitable for both men and women wellness.
Who should not take Brazil nuts?
Amazon nuts are generally safe when consumed moderately. Consuming over five might cause selenium toxicity. People with a nut allergy should avoid it. If you have a thyroid issue, discuss with your health care professional. Pregnant and breastfeeding women should consult with a doctor before taking it.
Conclusion
Brazilian nuts are nutrient-dense snack, especially valued for their selenium content. The superfood supports heart health, brain function, and skin health, and provides powerful antioxidants to the body. It is important to consume in moderation to avoid selenium toxicity.
Want to read more about healthy diets? Check out Balanced Diet: Benefits, Tips, and Nutrient Needs.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
